Warm-Up
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*
*Hold DB Across Chest
(No Measure)
Strength
3 SETS FOR MAX REPS
1:00 – Hollow Rocks
1:00 – Air Squats
1:00 – Glute Bridge-Ups
-1:00 Rest b/t Sets-
(No Measure)
Workout
AMRAP x 8 MINUTES
1:00 Wall Sit
2:00 Cardio Choice
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit
2:00 Cardio Choice
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit
2:00 Cardio Choice
20 Burpees
40 Flutter Kicks
*Pickup where you left off in each AMRAP.
(Score is Rounds + Reps)
Zoom After Party @8am + NCMOBILITY
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB Curls**
MOVT 2 – Crossbody Mountain Climbers
*Both movements are 1 Set.
**Hold DB by both heads and curl from waist.
then…
NCMOBILITY – Prone Gut Smash
* get the link on our SugarWOD calendar *
(No Measure)